🍋 Zesty Lemon Butter Fish Fillet

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Refreshing, buttery and low‑points – a healthy seafood dinner in minutes!

Prep: 10 min · Cook: 10 min · Total: 20 min · Serves: 4
Dietary Badges: Low‑Point · High‑Protein · Low‑Carb · Nut‑Free

âś… Ingredients Checklist

  • White fish fillets (cod, tilapia, haddock)

  • Olive oil

  • Salt & pepper

  • Paprika

  • Garlic powder

  • Onion powder

  • Butter (for sauce)

  • Minced garlic (for sauce)

  • Lemon juice & lemon zest

  • Fresh parsley, chopped

🥄 Cooking Instructions

  1. Season fish: Pat dry, drizzle with oil, season with salt, pepper, paprika, garlic & onion powders.

  2. Pan‑fry fish: Sear in hot skillet 3–4 min per side until golden and flaky; transfer to a plate.

  3. Make lemon butter sauce: Reduce heat, melt butter + a splash of olive oil, cook garlic 1–2 min.

  4. Add flavor: Stir in lemon juice, zest, parsley, salt & pepper; simmer 2–3 min.

  5. Serve: Pour sauce over fish on a platter and enjoy!

💡Quick Tip: Use any firm white fish you prefer. Ensure the skillet is hot before adding fish—you want that golden crust!

I. Why “Recipe‑First”?

This format gives you everything you need—ingredients, timings, steps—immediately. Once you’re ready, the focused introduction and extra guidance further enhance your cooking experience.

II. Brief & Tasty Introduction

This W-W friendly lemon butter fish fillet is simple, bright and perfect for a weeknight or light lunch. The buttery lemon sauce adds zing without pushing up points, and it comes together in under 20 minutes—ideal for busy families or quick meal preps.

III. Step‑by‑Step Cooking Guide

1. Season & Sear the Fish

  • Pat fish dry to help seasonings stick and encourage a crisp crust.

  • Preheat skillet over medium‑high with a tiny drizzle of olive oil.

  • Season well, then sear fillets 3–4 minutes per side, flipping once.
    Tip: If the fish resists the pan, give it another 30 seconds before flipping—it’ll release when ready.

2. Create the Lemon Butter Sauce

  • Lower to medium heat, add butter (and extra olive oil to prevent burning).

  • SautĂ© garlic for 1–2 minutes until fragrant—avoid browning.

  • Add lemon juice & zest, toss in chopped parsley, season with salt & pepper.
    Tip: For more tang, add an extra teaspoon of lemon juice.

3. Combine & Serve

  • Return fish to skillet briefly, spooning sauce over it.

  • Platter it up, pour remaining sauce over fish, and garnish with parsley or lemon slices for color.

IV. Ingredient Insights & Substitutions

  • White fish: Choose firm fillets—cod, tilapia or haddock work beautifully.

  • Butter + olive oil: Butter adds richness; the oil keeps butter from burning.

  • Lemon zest vs. juice: Zest delivers bright citrus flavor; juice brings tang and moisture.

  • Seasonings: Paprika is optional, but adds warmth and color—omit for milder versions.

  • Herbs: Fresh parsley brightens; swap with dill or basil if preferred.

Dietary Swaps

  • Dairy‑free: Use olive oil instead of butter (adds more points, but still delicious).

  • Extra spice: Add ¼ tsp red pepper flakes or a dash of cayenne.

  • Garlic allergy: Omit garlic; boost herbs like dill or thyme instead.

V. Serving & Pairing Suggestions

  • Sides: Pair with steamed asparagus, garlic green beans, or cauliflower rice to stay low‑carb.

  • Salads: A crisp garden salad with vinaigrette balances the buttery sauce.

  • Grains: Add couscous or whole‑wheat quinoa for more bulk.

  • Drinks: Try with a glass of dry white wine—Sauvignon Blanc complements the citrus notes nicely.

VI. Storage, Make‑Ahead & Reheating

  • Fridge: Store leftover fish in airtight container up to 2 days.

  • Reheat: Gently warm in a skillet or microwave, spooning sauce to maintain moisture.

  • Make‑Ahead: Prep sauce ahead, warm it and make fish fresh for peak flavor.

VII. Nutrition & Dietary Highlights

Per Serving:

  • Calories: ~220 kcal

  • Protein: ~25 g

  • Fat: ~12 g

  • Carbs: ~2 g

  • Fiber: ~0 g

Diet Tags: Low‑Point · High‑Protein · Low‑Carb · Nut‑Free · Gluten‑Free

VIII. Frequently Asked Questions

Q: Can I bake the fish instead of pan-frying?
A: Yes! Bake at 400 °F for 12–15 min, then pour lemon butter sauce over and broil 1–2 min for golden edges.

Q: Sauce too thin or too rich?
A: Too thin? Simmer a few minutes to reduce. Too rich? Add a dash of water or broth, then season again.

Q: Can I double the sauce?
A: Absolutely—just double lemon juice, zest, butter and garlic for extra sauce lovers.

Q: What if I don’t have fresh parsley?
A: Use 1 tbsp dried parsley (added during sautéing) or swap with dill or basil.

IX. Kristy’s Note & Story

As a W-W coach and mom of two, this lemon butter fish is my go‑to for satisfying dinners that don’t tip the scale. It reminds me of summer beachside meals—light, bright and full of flavor, yet quick enough for busy evenings. I hope it adds that sunshine to your plate, too!

X. More Healthy Seafood & Dinner Ideas

  • W-W-Friendly Baked Lemon Garlic Salmon

  • One‑Pan Herb Shrimp & Veggies

  • Light Tuna Stuffed Peppers

✨ Join the Conversation!

Try this Zesty Lemon Butter Fish and tag your photos with #KristyCookRecipes on Instagram or Facebook—I can’t wait to see your creations! Share your tweaks, questions, or favorite sides below. I’m always here to help!

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